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Dunking Question
03-10-2015, 10:08 PM
Hey guys, quick question here.
I really would like to learn how to dunk a lot better than I can right now. I'm nearly 100% sure I can, but I just can't get myself to do it. I'm around 6'2 200lbs (~90kg) and I can squat 355, and clean and jerk 245. I also was a sprinter in high school, but for some reason my vertical is lacking.
Losing weight is out of the question right now also.
I can grip a basketball easily, but for some reason I just can't dunk. I'm wondering why.
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Dunking Question
03-10-2015, 10:48 PM
Can you palm a basketball well enough? Not just being able to palm it straight down, but palming it while holding it horizontally and being able to push it vertically straight down? Because if you can't do that, you can't dunk.
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Dunking Question
03-11-2015, 12:16 AM
You need to work on exploding into your jumps. A lot of tall guys that can't dunk have a lazy jump. Focus on literally blasting upward.
"Feminism is a trade union for ugly women"- Peregrine
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Dunking Question
03-11-2015, 12:23 AM
From the looks of it, I would say that you are not training explosively. When you are training to jump especially when you are trying to dunk, the most important thing is how quickly you can do the weight not necessarily how much you can lift. You also need to mimic being very explosive and the best way to do that is to with plyometrics.
Working on your core and being very flexible is also paramount to increasing your vert. Dynamic flexibility exercises are going to help increase your potential to generate more power and plyo is going to increase your ability to generate more power. My measurements are similar to yours 6'3 200, with my vertical being slightly north of 30-31 inches and I can dunk pretty easily. One guy to read is Tim Grover, who published a book called Jump Attack, that I picked up in high school and basically transformed my vert. He was Michael Jordan's trainer, and has trained other stars like Dwade and Kobe, so he definitely knows what he's talking about. I believe he has a cheap app on the Google and Apple stores also called Jump Attack. Kelly Baggett is another guy with a great program, as well as Alan Stein.
I would recommend structuring your workout like this:
Dynamic Stretching and Foam Rolling
Core work(front and side bridges, and similar exercises)
Plyo(squat jumps, box jumps, etc)
Resistance/weights(DB squats, lunges, front squats, RDLs etc)
Cool down stretching
This would be 3 times a week, and the guys I cited all have programs that go into detail about specific exercises.
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Dunking Question
03-11-2015, 08:15 AM
I agree with everything that Joga Bonito said. Also to add you have figure out if you are a one- footed dunker or a two- footed dunker. Also you have to figure out which hand you dunk better with left or right. I remember my first dunk, I drove left and finished right because it was easier for me to guide the ball to the rim and also less distance the ball has to travel which minimizes the ball slipping out. If you're better with you left then drive right and finish left.
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Dunking Question
03-13-2015, 01:14 PM
How about this, has anyone significantly increased their vertical without changing body mass/composition?
We can all cite different programs that say to do different things, but has anyone had solid results?
I'm 6'3" 215 lbs, and my vertical is terrible. I think I am a "lazy jumper." I'm still trying to slim down to 205 by summer but I'd also like to add in plyometric work in order to increase my vertical.
How is the Jump Attack app? Sounds like something I would like.
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Dunking Question
04-13-2015, 08:03 PM
Yeah - unfortunately I rolled my ankle. I was in the process of building a plyo box and some other jump paraphernalia, but all of that has been put on hold for a while. I'm going to start doing some light plyo stuff and then graduate to VJB.
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Dunking Question
04-14-2015, 05:52 PM
Man... Are we sure 2000 Vince isn't in the spider suit?
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Dunking Question
04-15-2015, 07:54 AM
The best way to improve vertical jump is JUMP all the time. Jump without weights, jump with weights, run sprints just do anything to increase power and explosiveness in the legs. Having strong abs help to as you use a lot of legs in jumping. That's what a lot of those programs incorporate.
My favorite thing to do is find something like a ceiling, tree branch, etc that you think is an inch or two out of your jump reach and keep jumping until you can grab it. Then once you can do that move onto something higher.